<?xml version="1.0" encoding="UTF-8"?>
<howcast version="0.1">
  <title>Howcast - Yoga Basics</title>
  <videos>
    <video>
      <category-id>515</category-id>
      <id>249</id>
      <title>How To Do a Basic Sun Salutation</title>
      <views>5839</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:09:50 -0800</created-at>
      <rating>25</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[A Sun Salutation is a series of poses performed in a graceful flow and linked by breath—a method called vinyasa. It's a great way to greet the sun any time of the day.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=249"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=249" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>213</duration>
      <filename>http://media.howcast.com/system/videos/4/49/02/249.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, basic, sun, salutation, breath, vinyasa</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>3</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/249/Mind.How_to_Do_a_Basic_Sun_Salutation_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/249-How-To-Do-a-Basic-Sun-Salutation</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>250</id>
      <title>How To Do the Arms Reaching Upward Pose</title>
      <views>305</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:09:59 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This basic standing pose brings new meaning to the phrase "reach for the sky."]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=250"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=250" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>74</duration>
      <filename>http://media.howcast.com/system/videos/5/50/02/250.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, arms, reaching, upward</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/250/Mind.How_to_Do_the_Arms_Reaching_Upward_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/250-How-To-Do-the-Arms-Reaching-Upward-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>386</id>
      <title>How To Do the Adept Pose</title>
      <views>864</views>
      <type>HowcastGuide</type>
      <created-at>Mon, 10 Dec 2007 21:48:01 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Done correctly, this meditation pose allows you to sit without thinking about your body for as long as you like—or at least until you start to smell dinner in the air.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=386"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=386" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>134</duration>
      <filename>http://media.howcast.com/system/videos/1/86/03/386.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, adept</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>1</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/386/Mind.How_to_Do_the_Adept_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/386-How-To-Do-the-Adept-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>237</id>
      <title>How To Do the Lion Pose</title>
      <views>5301</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:08:10 -0800</created-at>
      <rating>8</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Lion's Pose gives the muscles of the jaw, throat, eyes, and face a stretch that can ease problems like teeth grinding and clenched jaws. It's also excellent preparation for a KISS concert.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=237"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=237" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>97</duration>
      <filename>http://media.howcast.com/system/videos/6/37/02/237.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, lion, simhasana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/237/Mind.How_to_Do_the_Lion_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/237-How-To-Do-the-Lion-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>247</id>
      <title>How To Do the Pigeon Pose</title>
      <views>923</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:09:37 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[This is a great beginner pose that helps stretch the hips and legs — which feels especially good if you've been "couped up" all day.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=247"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=247" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>96</duration>
      <filename>http://media.howcast.com/system/videos/2/47/02/247.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, pigeon, Eka, Pada, Rajakapotasana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>-1</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/247/Mind.How_to_Do_the_Pigeon_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/247-How-To-Do-the-Pigeon-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>385</id>
      <title>How To Do the Downward Facing Dog Pose</title>
      <views>2269</views>
      <type>HowcastGuide</type>
      <created-at>Mon, 10 Dec 2007 21:47:56 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Ever watch a dog stretch? Then you already have a good idea of what this pose looks like—and how handy it can be for digging up bones.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=385"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=385" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>124</duration>
      <filename>http://media.howcast.com/system/videos/0/85/03/385.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, downward, facing, dog, adho, mukha, svanasana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/385/Mind.How_to_Do_the_Downward_Facing_Dog_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/385-How-To-Do-the-Downward-Facing-Dog-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>226</id>
      <title>How To Do the Chair Pose</title>
      <views>6017</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:07:12 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Remember how there was always one joker in school who pretended to sit on an invisible chair? That joker might just make an excellent yoga practitioner.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=226"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=226" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>91</duration>
      <filename>http://media.howcast.com/system/videos/2/26/02/226.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, chair</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/226/Mind.How_to_Do_the_Chair_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/226-How-To-Do-the-Chair-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>388</id>
      <title>How To Do the Plank Pose</title>
      <views>1094</views>
      <type>HowcastGuide</type>
      <created-at>Mon, 10 Dec 2007 21:48:10 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Doing something called the Plank pose only sounds like you'll be imitating a log lying on the ground. In fact, you'll be imitating a log propping itself up on two twigs—also known as your arms.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=388"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=388" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>90</duration>
      <filename>http://media.howcast.com/system/videos/3/88/03/388.flv</filename>
      <tags>plank,yoga,pose,positions,doing,fitness,exercising,health,mind,body</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/388/Mind.How_to_Do_the_Plank_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/388-How-To-Do-the-Plank-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>390</id>
      <title>How To Do the Cat Cow Pose</title>
      <views>1138</views>
      <type>HowcastGuide</type>
      <created-at>Mon, 10 Dec 2007 21:48:36 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[No, the Cat-Cow is not a mythological creature: This pose bows the spine like an old cow and then arches it like a frightened cat. Whether you choose to meow or moo is up to you.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=390"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=390" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>90</duration>
      <filename>http://media.howcast.com/system/videos/5/90/03/390.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cat-cow, cat, cow</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/390/Mind.How_to_Do_the_Cat-Cow_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/390-How-To-Do-the-Cat-Cow-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>227</id>
      <title>How To Do the Cobra Pose</title>
      <views>3051</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:07:19 -0800</created-at>
      <rating>5</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[Cobras are known for achieving a menacing pose by expanding their hoods when threatened. You don't need a hood—or a threat—to strike a cobra pose. Just expand your chest.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=227"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=227" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>93</duration>
      <filename>http://media.howcast.com/system/videos/3/27/02/227.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, cobra</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/227/Mind.How_to_Do_the_Cobra_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/227-How-To-Do-the-Cobra-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>240</id>
      <title>How To Do the Tree Pose</title>
      <views>1662</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:08:37 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[A single banyan, India's national tree, can cover up to an acre or more.  In other words, they're stable—which is what you should keep in mind when you're balancing on one leg in the Tree Pose.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=240"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=240" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>118</duration>
      <filename>http://media.howcast.com/system/videos/2/40/02/240.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, tree, vrksasana</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/240/Mind.How_to_Do_the_Tree_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/240-How-To-Do-the-Tree-Pose</permalink>
    </video>
    <video>
      <category-id>1373</category-id>
      <id>245</id>
      <title>How To Do the Warrior I Pose</title>
      <views>538</views>
      <type>HowcastGuide</type>
      <created-at>Wed, 05 Dec 2007 20:09:11 -0800</created-at>
      <rating>3</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Warrior poses are named for a fierce demon, Virabhadra, created by the Hindu god Shiva to avenge his wife's death.  The demon sprang up from the ground with a sword raised overhead—striking the very first Warrior I Pose.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=245"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=245" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>148</duration>
      <filename>http://media.howcast.com/system/videos/0/45/02/245.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, I, 1, Virabhadrasana</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category id="1371" parent_id="1334">Exercise</category>
        <category id="1373" parent_id="1371">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/245/Mind.How_to_Do_the_Warrior_I_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/245-How-To-Do-the-Warrior-I-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>371</id>
      <title>How To Do the Child's Pose</title>
      <views>945</views>
      <type>HowcastGuide</type>
      <created-at>Mon, 10 Dec 2007 21:45:16 -0800</created-at>
      <rating>2</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[We know you're not a child, but doesn't it feel good to act like one every so often?]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=371"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=371" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>83</duration>
      <filename>http://media.howcast.com/system/videos/0/71/03/371.flv</filename>
      <tags>health, fitness, stretch, exercise, yoga, technique, poses, positions, child pose, relaxation, stress, calm </tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/371/Mind.How_to_Do_the_Child_s_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/371-How-To-Do-the-Childs-Pose</permalink>
    </video>
    <video>
      <category-id>515</category-id>
      <id>372</id>
      <title>How To Do the Mountain Pose</title>
      <views>1387</views>
      <type>HowcastGuide</type>
      <created-at>Mon, 10 Dec 2007 21:45:18 -0800</created-at>
      <rating>6</rating>
      <username>joekulak</username>
      <description>
        <![CDATA[The Mountain Pose is a great way to learn proper posture, alignment, and balance, and to develop strength in all the muscles needed for upright yoga positions. But we'll admit: it kind of just looks like standing.]]>
      </description>
      <embed>
        <![CDATA[<object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=372"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=372" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object>]]>
      </embed>
      <duration>135</duration>
      <filename>http://media.howcast.com/system/videos/1/72/03/372.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, mountain</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category id="510" parent_id="479">Exercise</category>
        <category id="515" parent_id="510">Yoga</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
      <thumbnail-url>http://img.howcast.com/system/thumbnails/372/Mind.How_to_Do_the_Mountain_Pose_SD_xxlarge_maintained_aspect.jpg</thumbnail-url>
      <permalink>http://www.howcast.com/videos/372-How-To-Do-the-Mountain-Pose</permalink>
    </video>
  </videos>
</howcast>
